The 6 Pillars of Physical Movement

**Stay with me. This article starts off a bit abstract, but I promise it comes together!

Time. the one thing we as humans value above just about everything else is our time. We are constantly looking to find better ways to maximize our time. 

Why do many people like working remotely? one reason is it saves them the time they would spend commuting.

Why are podcasts and audiobooks so popular? People can listen to podcasts and audiobooks and learn WHILE they are attending to less mindful tasks such as yard work, eating, or driving. They no longer need to devote specific TIME to sit down and read a book to learn.

Why are "High-Intensity Interval Training" (HIIT) workouts so popular? One of the primary reasons is that people can get more exercise done in less time. They burn more calories in less time. HIIT workouts are more efficient at burning calories versus slower, steady-state cardio. 

All of the above are more popular because they are more time-saving practices that allow individuals to become more efficient with their time!

Want to know how to save time in your workouts and make them more efficient for your muscle-building purposes? Keep your workouts simple and effective by sticking to the "6 Pillars of Physical Movement".

These "pillars" are the following:

SQUAT - HINGE - LUNGE - PUSH - PULL - CARRY

If you are short on the time that you can dedicate to your training, and looking to maximize your time in the gym, design your workouts with these pillars in mind and I promise your results will be fantastic.

My best advice is to implement a 3-day cycle as pictured below:

The exercises listed in the picture above are by no means an exhaustive list. Feel free to add or remove as you please. This is not a specific, personalized training plan. 

The keys to this style of training working for the general trainee just looking to get after it and gain muscle and strength are the following:

• Focus on using compound movements that involve using multiple muscles and joints simultaneously
• Focus on proper form first, then intensity (weight/load used)
• Work primarily within the 5-10 rep range if you are looking to increase your strength and muscle simultaneously
• Limit the number of exercises to two: 1 exercise for each movement of the day. This will help you better focus your mental and physical energy into each exercise, as well as shorten your workout duration.
• Do not train for greater than three days in a row. Ideally, you are taking a rest day every other day, or every two days. 
• Likewise, try not to go more than two or three days in a row without training. 
• Even if you are just going to do a 10 or 15-minute workout. Something is always better than nothing. The limit of 2 exercises per day also makes your workout seem less daunting. Anyone who really tries can squeeze in 2-3 sets of squats and pullups in 10-15 minutes, even if that means you are simply doing 2-3 sets of air squats and bodyweight pullups. Don't let a lack of time be an excuse for not getting in a few good reps on your training days! Be disciplined!

Having a home gym is another excellent way to save time. Forget that time-draining commute! With a gym at home, you'll also find it easier to push aside those lame excuses that pop up, trying to hold you back from getting after it. Check out the fitness equipment from my favorite fitness manufacturers, Rogue Fitness and Kettlebell King's, and start building the home gym you've always wanted! Get After It!